1:00 rest
Only three here today; so, each athlete picked something to work on (strokework, skill, etc...). After that, we got into...
3 rounds of:
4 x 25 (all one stroke) @ :40-
odds, choice stroke drill
evens, swim from a dive
4 x 75 as follows:
1- 25 swim backstroke (focus on tempo), 50 swim strong/even free @ 1:20
2- 50 swim backstroke (25 tempo/25 add kick), 25 udk on stomach fast @ 1:20
3- all swim strong & even free br3 or 4/2 @ 1:00 (be under :55)
Hop out for last 75...
4- all swim backstroke @ 1:20- tempo/add kick/max effort by 25's
Check HR after each round, but no additional rest between rounds.
Warmdown a bit before you get out. Enjoy your time off this weekend, but use your time wisely. Have a great day!
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